Full Golf Fitness Session for Building Muscle

Build muscle and build a better golf swing it's time to hit this hybrid bodybuilding workout [Music] [Applause] a golf specific hybrid bodybuilding program has helped golfers around the world make serious gains on and off the cost and right now you know you're headed into the off season it's a little cold and wet outside at least where we are so it's a good time to hit it harder in the gym build some muscle and turn into performance next year and if you want to get the hybrid bodybuilding workouts it's in the golf white out a couple of clicks all right so we're going to hit programs we're going to go performance because it's a challenging program and we're looking to build muscle change your body and build a better swing and then we're going to hit hybrid bodybuilding 2. 0 right now week four day four it's time to hit those reps and get golf strong for step one we need a med ball You're Gonna Go a combination presses and slams to activate the body and hit sequencing elements that are going to power up your swing and get the body firing so movement number one is going to be the kneeling chest to wall press this is huge for the car which you want to engage against the glutes to maintain your solid spine position and then just over arms length away from the ball you will press with maximum force and quick repetitions to get that real stretch reflex that bounce and that speed going through the chest and the upper body movement two is the split stands Med ball slap this is huge for your game and execution is key so you're going to go into a lunge position do not put that back knee on the ground and make sure you well balanced between both feet from here you're gonna take a ball on the inside of your stance you're going to elevate and rotate around your body around that lead leg and then slam vertically down to the side all right so this is sequencing this is rotation this is force creation because we want you to slam it down hard guys all right and also it's hugely asymmetry and balance of the lower body as you look to stabilize through this pattern alright so make sure you hit equal reps on both sides and bring the heat okay so we're done with the med ball it's time to load up the bench press and yes the bench press can be beneficial for golf we got to make sure we hit that full range of motion and then we add in the gold foot quality so you get all of the additional elements you need to make this a performance exercise and that's what we're doing this set right here guys all right we're going to combine the bench press a light load with vertical metal slums all right so when we bench press at 50 of your max lift it's all nine reps ensuring the elbows stay close and the bar travels and a straight path just about at the stern movement number two is the vertical Med ball slam here you can probably go a little heavier than you did in the first set and again it's the sequencing elements we're looking to elevate and then sequence down Pull at the hips work through the core and then deliver all the speed through the arms and the upper body to absolutely you've got a full send and get the body fire now we swap the ball for the box and we increase the weight on the bench press the loading the percentages are really very important in this overall workout because they're each there for different things right 50 we can really accelerate we can get the body moving now we're gonna go to 80 less reps and obviously this is within a cycle for the whole program design as well then we're going to match it up with rotational box jumps okay so we're increasing load we're increasing mechanical tension on the chest on the PEX and we're bringing in those golf specific elements so we're seeing gains all around all right so in terms of the bench press this time we are going to be 80 of your one Remax and we're looking to load the most six reps will be a challenging set so ensure that your form is maintained but the elbow is staying closer to the body loading the muscle properly and then accelerating out from the bottom in terms of movement number two it is the rotational box jump here we're looking at Korean torque and rotating into the ground to maximize our Force potential standing side onto the Box elevating ourselves and rotating to land in a solid position on top you're also going to split three reps each side of the body for symmetry for acceleration and so you get better at golf it's ah now it's time to test that one red Max all right you got six attempts have someone to spot you if you can do guys all right maintain that font again with the end of the cycle for this program so we've been building up to this you should feel pretty strong all right so now we're feeling good we've got that upper body pump it's time to get a hybrid element guys all right so again if you hit the full range of motion on the bench and accessorize as we do alongside your Mobility everything else you can make serious gains build muscle and build a better golf swing you see that every single day with us guys all right and if you really want to hit the hybrid bodybuilding stimulus we need to hit the whole body as well guys right as well as split through the week we get it done all right so here we have a workout it's gonna be 10 rounds but it's only three two one reps okay so here is more about consistency the movement quality than really just ripping through a massive intensity all right movement number one is going to be the Burpee here we are looking for Chester ground and then full elevation at the top so hit the ground push up get the feet flat and then extend the hip to finish the rep okay this is pure work and overall capacity movement number two is going to be the deadlift you can go with the conventional deadlift zoom out deadlift and we're aiming to go around 75 of our 100 Max it's gonna be two reps okay so it's gonna be a heavy load but it should also be a load where you can set up with effects if movement patterns and nail the rep guys all right so feet right underneath the bar engage the posterior chain maintain a neutral spine and then you pushing into the ground get the bar past the knees and then it's all glutes to finish out the rep okay you can go touch and go or you can reset between lifts whichever is going to help you to move the bar in the best way possible the final movement is going to be the box jump Okay so we've already had lots of explosive elements throughout as we build muscle and this is the same guys right 10 Single jumps we're looking for maximum acceleration and again hit the form you're looking to elevate your arms get set with both feet ready to engage the ground compress and then full acceleration and full elevation of the body both feet land were solid we extend the hip and then it's back around again guys all right so let's hit the workout foreign [Music] foreign if you like lifting weight and you like making progress on the course this is definitely for you guys right that last bit of workout deadlift I got it done all right so now we finished the day we watched all our videos and now time to submit to our handicap so here your birdie car buggy and we're gonna log the work out all right so how did the workout feel that's a birdie it felt down good all right did he use increased weight yes we did we hit those percentages and that's going up buddy again did he complete the golf odd challenge we had the workout in 10 minutes so yes three birdies we rocking today guys all right you're gonna submit to the handicap and that takes three off your overall score all right so this is going to help you have some fun with your training you're gonna train like you play and just getting used to that it's going to help you just get your golf training alongside your actual golf game and that's what we create that Synergy that's where we get you doing different things making serious progress I can also add a little more detail if I choose to we can put those actual lifts in there more detail we're going to assign it to the handicap and then we check it on the leaderboard where are we at 17th at the moment guys all right so that's the Golfwood app and he's the best workouts in golf guys all right that does not get any better hybrid bodybuilding lots of lifting lots of change in the body some serious golf cans all right so if you want more make sure you get the gold Port app you hit the workouts and then subscribe to the channel and tell your friends guys right because this is the strongest movement in golf and you need to go strong foreign [Music]